How to Get Rid of Stomach Gas and Bloating? A Simple Guide

Stomach gas and bloating are uncomfortable, but they are also normal. Everyone has gas. The average person passes gas 13 to 21 times a day. Bloating is the feeling of fullness or swelling in your belly. The key to relief is knowing what causes your gas and bloating and then targeting that cause directly. Most cases resolve with simple changes to how you eat and what you eat. This guide gives you clear, evidence-based steps to feel better fast.

What Causes Stomach Gas and Bloating?

Gas in your digestive tract comes from two main sources. First, you swallow air when you eat or drink quickly, chew gum, or drink through a straw. This is called aerophagia. Second, bacteria in your large intestine break down food that your small intestine did not fully digest. This process produces hydrogen, methane, and carbon dioxide. The CDC reports that most bloating happens because of this bacterial fermentation.

Bloating is often the sensation of gas trapped in the intestines. But it can also come from other things. Constipation is a common cause. When stool sits in your colon, it blocks gas from moving through. Food intolerances, like lactose or fructose malabsorption, also cause bloating because your body cannot break those sugars down fully. Irritable bowel syndrome (IBS) is another major cause. Research published in the journal Gastroenterology found that up to 20% of adults in the US have IBS, and bloating is one of its most reported symptoms.

Some causes are more serious but rare. Ovarian cancer can cause persistent bloating and a feeling of fullness. If your bloating comes with weight loss, bleeding, or happens daily for weeks, talk to a doctor. For most people, though, the cause is something in their diet or eating habits.

What Actually Helps Get Rid of Stomach Gas and Bloating Fast?

If you are uncomfortable right now, movement is your best first step. A short walk of 10 to 15 minutes can help gas move through your intestines. A 2018 study in the American Journal of Gastroenterology found that walking significantly reduced bloating in people with IBS. Gentle yoga poses like child’s pose or knees-to-chest can also release trapped gas.

Heat can help relax your intestinal muscles. A warm compress or a heating pad on your belly for 15 minutes often provides relief. Over-the-counter simethicone products, like Gas-X, work by breaking up gas bubbles in your stomach. The evidence for simethicone is mixed. Some studies show it helps with gas pain, but others show no benefit over placebo. It is safe to try, but do not expect a miracle.

Peppermint oil capsules are one of the few supplements with real evidence. A 2019 review in BMC Complementary Medicine and Therapies looked at 12 studies and found that peppermint oil significantly reduced bloating and abdominal pain in people with IBS. The capsules are enteric-coated, meaning they release the oil in your intestines, not your stomach. This avoids heartburn. Do not take peppermint oil if you have GERD or a hiatal hernia, as it can relax the lower esophageal sphincter.

How to Get Rid of Stomach Gas and Bloating by Changing Your Diet

Dietary changes are the most effective long-term strategy. The first step is to look at how you eat, not just what you eat. Eating too fast causes you to swallow air. Chew each bite thoroughly. Put your fork down between bites. Do not talk while chewing. These simple habits reduce the air you swallow by a significant amount.

Certain foods are known to cause gas in many people. These include beans, lentils, broccoli, cabbage, onions, and carbonated drinks. You do not need to cut them out forever. Try an elimination diet for one week. Remove the most common gas-producing foods and see if your symptoms improve. Then add them back one at a time. This helps you identify your personal triggers.

Some people have trouble digesting specific sugars. Lactose is the sugar in dairy. If you feel bloated after milk, cheese, or ice cream, try lactose-free versions. Fructose is the sugar in fruit and some sweeteners. High-fructose corn syrup is a common culprit. Sorbitol, found in sugar-free gum and some fruits, also causes gas in many people. A food diary for one week can reveal patterns you did not notice.

Fiber is tricky. Soluble fiber, found in oats, apples, and beans, can cause gas because bacteria ferment it. Insoluble fiber, found in wheat bran and vegetables, usually does not. If you increased your fiber intake recently and feel bloated, your gut bacteria may need time to adjust. Increase fiber by only 2 to 3 grams per day and drink plenty of water.

What Does the Research Say About Probiotics for Bloating?

Probiotics are live bacteria that may help balance your gut microbiome. The evidence for probiotics and bloating is not as strong as supplement companies claim. A 2020 analysis in the journal Nutrients reviewed 45 studies on probiotics for bloating. It found that some strains helped, but many did not.

The strains with the best evidence are Bifidobacterium infantis and certain Lactobacillus strains. Bifidobacterium infantis 35624, sold as Align, has been studied specifically for bloating in people with IBS. Research published in Gut Microbes showed it reduced bloating after four weeks. Lactobacillus plantarum 299v also showed benefits in a 2016 study.

Probiotics are not a quick fix. They require consistent daily use for at least two to four weeks before you notice a difference. They also do not work for everyone. Some people actually feel worse initially because the new bacteria produce gas as they settle in. If you try probiotics and feel more bloated after a week, stop taking them. They are not for you.

Fermented foods like yogurt, kefir, sauerkraut, and kimchi contain natural probiotics. They also contain prebiotics, which are fibers that feed good bacteria. The advantage of whole foods over supplements is that you get a mix of bacteria and other nutrients. A 2021 study from Stanford University found that a diet high in fermented foods increased gut microbiome diversity more than a high-fiber diet did.

What Should You Avoid When Trying to Get Rid of Stomach Gas and Bloating?

Avoid carbonated drinks. The bubbles are carbon dioxide gas. When you drink soda, seltzer, or beer, you are swallowing gas directly. The same goes for sparkling water. If you are bloated, still water is a better choice.

Avoid chewing gum and hard candy. Both make you swallow air. Sugar-free gum is especially bad because it contains sorbitol, which ferments in the colon and produces gas. Many people do not realize that their sugar-free gum is causing their bloating.

Avoid eating large meals. Large meals stretch your stomach and can cause a feeling of fullness that feels like bloating. They also take longer to digest, giving bacteria more time to ferment the food. Smaller, more frequent meals are easier on your digestive system.

Avoid lying down right after eating. Gravity helps move food and gas through your digestive tract. When you lie down, gas can become trapped. Wait at least two to three hours after a meal before lying down. If you need to rest, sit upright in a chair.

• Avoid drinking through a straw
• Avoid talking while chewing
• Avoid smoking or vaping
• Avoid tight clothing around your waist
• Avoid artificial sweeteners ending in -ol (sorbitol, xylitol, mannitol)

When Should You See a Doctor for Bloating?

Most bloating is harmless and goes away on its own or with simple changes. But some symptoms require medical attention. See a doctor if your bloating lasts more than two weeks and does not improve with diet changes. Also see a doctor if you have severe pain, vomiting, diarrhea that will not stop, or blood in your stool.

Unexplained weight loss with bloating is a red flag. The American Cancer Society notes that persistent bloating can be a symptom of ovarian cancer, pancreatic cancer, or stomach cancer. These are rare, but they are serious. If you are over 50 and have new-onset bloating, mention it to your doctor.

If you have been diagnosed with IBS and your bloating is not controlled, ask about a low-FODMAP diet. This diet was developed at Monash University in Australia. It eliminates foods that are high in fermentable carbohydrates. Research shows it works for about 50 to 80% of people with IBS. It is not a diet to try on your own. Work with a registered dietitian to do it correctly.